Vegetable Moussaka
This is a clever variation on the traditional, meat-based Greek dish that is usually quite high in fat. The meat has been replaced with a selection of vibrantly coloured vegetables and the protein is supplied by pinto beans. The dish is topped in the traditional way but with a lighter yogourt-based sauce.
2 zucchini, sliced
1 eggplant, sliced
300 grams (10 oz) new potatoes, scrubbed and sliced
2 red peppers, deseeded and cut into thick strips
398 mL can pinto beans, drained and rinsed
4 ripe tomatoes, chopped
1⁄4 cup coarsely chopped fresh basil
2 tablespoons olive oil
1⁄2 cup low-fat plain yogourt
1 egg, lightly beaten
1⁄3 cup grated Parmesan cheese
1. Preheat the oven to 350°F (180°C). Bring a large pot of salted water to a boil. Add the zucchini and cook for 2 minutes. Remove from the water with a slotted spoon and drain well on paper towel. Add the eggplant slices to the water and cook for 2 minutes, then remove and drain. Add the potato slices to the water and cook for about 8 minutes until just tender. Drain and set aside with the other blanched vegetables.
2. Meanwhile, heat a cast-iron, ridged grill pan over a high heat. Cook the pepper slices for about 5 minutes, turning occasionally, until slightly charred all over and starting to soften. Remove from the pan and roughly chop.
3. Combine all the cooked vegetables with the beans, chopped tomatoes and basil in a large baking dish. Drizzle the olive oil over the top, season to taste and stir together thoroughly.
4. In a bowl, stir together the yogourt, egg and Parmesan until blended. Spread this mixture over the top of the vegetables in an even layer (it may not cover the vegetables completely, depending on the shape of the dish).
5. Bake the moussaka for 40 minutes or until the vegetables are tender and the topping is golden brown.
Tip: You can prepare all the vegetables a day ahead of time, up to the end of step 3. Cover and refrigerate. When ready to use, allow to come to room temperature, then cover with the yogourt mixture and bake as described in the main recipe.
Variations: For non-vegetarians, add 200 grams (7 oz) chopped cooked chicken to the vegetables in step 3 and omit the pinto beans. To save time, instead of grilling peppers, you can use bottled chargrilled peppers, cut into strips.
Serves 4
Preparation time: 15 minutes
Cooking time: 55 minutes
Per serving: 355 calories, 14 g fat (3.5 g saturated), 17 g protein, 31 g carbohydrate, 8.5 g fibre
